O9.12.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Skill/Strength:
EMOM X 10:00
Odd: 20-40 Double unders
Even: 6 DB Squat Snatch

Metcon:
For time:
50/40 cal Row
25 Box Overs (24/20)
20 OH Barbell Lunge Steps (75/55)
15 OHS (75/55)

Strength & Conditioning
Snatch 4/80, 3/85, 3/85
Back Squat 3×4/85
DB Bench Press3x5/ Build
RDL 3×5
Dips 3×8
Tabata Atomic Sit ups 4x
Sprint 3×250 m. (1:1 work:rest)

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.